Yoga for Runners: Why it Helps and a Yin Recovery Sequence
This article brings together two of our older posts on yoga for runners into one updated guide — the general case for why yoga is worth a runner’s time, and a short Yin-style sequence you can use for recovery.
It was originally inspired by yoga instructor and author Lexie Williamson’s piece for the Guardian, and has since been rewritten and expanded by the Embody team.
Why Yoga Helps Runners
Running is a repetitive, forward motion, and it tends to overwork a fairly narrow set of muscles: the hamstrings, hip flexors, calves and the stabilising muscles around the outer hip and thigh, including the iliotibial (IT) band. Yoga works in the other direction — lengthening what running tightens, and building strength and control through areas running doesn’t naturally develop.
What It Can Help With
- easing tightness in the hamstrings, hip flexors, calves and outer hip/thigh;
- building strength through the core, feet and ankles, which absorb several times your body weight on every stride;
- better balance and proprioception — useful for trail runners on uneven ground;
- steadier breathing under effort; and
- a calmer, more focused mind for the harder parts of a run or race.
A Yin Yoga Sequence for Runners
Yin yoga works differently to a dynamic flow. Postures are held passively for several minutes at a time, with the muscles relaxed, which gives connective tissue and fascia — rather than the muscles themselves — time to release. It’s a good match for the kind of tightness running produces, and works well as a recovery practice a few hours after a run, or on a rest day.
Try This After a Run
- Reclining hamstring stretch. Lying on your back, loop a strap (or a dressing gown belt or old tie) around the sole of one foot and straighten the leg toward the ceiling. Hold for 2–3 minutes, then switch sides.
- Reclining figure four. Cross one ankle over the opposite knee and draw the standing leg gently towards you, easing into the outer hip and glute. Hold for 2–3 minutes each side.
- Low lunge (Dragon Pose). Step one foot forward into a low lunge and let the hips sink down to open the front of the hip and thigh. Hold for 2–3 minutes each side.
- Calf and Achilles stretch. From downward-facing dog, gently pedal the heels, or use a straight-leg calf stretch against a wall. Hold for 1–2 minutes each side.
- Child’s pose. Finish here for a few minutes, breathing slowly and letting everything settle.
New to yin yoga? Ease into each hold gradually and come out if you feel sharp pain — yin postures should feel like a deep, steady stretch, not a struggle.
Common Questions
What runners usually want to know before trying yoga.
Do I need to already be flexible to do yoga as a runner?
No — tightness from running is exactly what this kind of practice is for. You don’t need existing flexibility to start.
How often should runners do yoga?
Once a week is a reasonable starting point. Even a short Yin sequence after a long run can make a difference.
Is Yin yoga suitable straight after a hard run or race?
Generally yes, as a gentle recovery practice — but ease in gradually if you’re very fatigued or sore, and come out of a hold if anything feels sharp rather than a steady stretch.
Can yoga replace stretching after every run?
It’s a good option to use regularly, but think of it as one part of your routine alongside your usual warm-up, cool-down and any guidance from a coach or physio.
Do I need any equipment?
A yoga strap is useful for a couple of the stretches above — a dressing gown belt or old tie works just as well. A mat and blocks help but aren’t essential.
Yoga for Runners at Embody
If you’d like to try a guided Yin practice, Heather Hepburn’s Yin Yoga & Sound class is a good place to start. Our general yoga classes are also a great complement to running throughout the week.
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